Warm up 10min
1min row (30s easy + 30s moderate)
19 WGS
8 db oh extension
8 box step down
16 one arm ring row

Intervals
5 rounds: 5min on/ 2min off: ygig, split the reps
40 cal row
40 wall ball
40 abmat sit up
40 box jump/ step up
40 ring row
40 OH KB swing
40 Du or 100 su

For quality: increasing weight
5 push press + 10 front rack reverse lunges
4 push press + 8 front rack reverse lunges
3 push press + 6 front rack reverse lunges
2 push press + 4 front rack reverse lunges

Between sets 20 Du/crossover jump + 15s chin up/ring row hold

4x5min
12 syncro wall ball
12 ygig burpee box over
12 syncro OH KB swing
12 ygig burpee box over
12 syncro plate gtoh

new round every 5min
Time cap for 1 round 4min

5 Push press + 10 front rack reverse lunges
4 Push press + 8 front rack reverse lunges
3 push press + 6 front rack reverse lunges
2 push press + 2 front rack reverse lunges

Between sets: 20du/crossover jump + 15s chin up/ring row hold

1: 4+4 single arm DB overhead squat
2: 8 burpees over line
3: 20-30 sec handstand hold
4: rest

8min laitteella sykettä nostaen
2-2-2-2 =
2min kevyesti peruskestävyysalueella
2min aerobisella alueella
2min nopeuskestävyysalueella
2min lähellä maksimia

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm DB Bent Over Rows
-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10/10 Seated Single Leg Lifts
MIN 2 - Band Tricep Stretch
MIN 3 - :45 EZ Jog (Nasal Only Breathing)

Alkulämppä leikki
Ristinolla

Mobility

Takakyykky
4x5

WOD
4x1min ON 1min OFF
5 T2B tai jalkojennosto roikunnassa
5 Punnerrusta
10 Ilmakyykkyä

EMOM2
5 x 2
-1 power snatch + 1 hang power snatch